Post-workout is the best time to think about supplements for muscle recovery. It is the time when we should be thinking about how we can thank our muscles and do something to heal, allow recovery time so that they can rebuild and be ready for next day’s grueling schedule. Depending on how strenuous your exercise was, this recovery can take anywhere from a few hours to even a day.
But how will the muscles heal and rebuild on their own? For this, we must give the most effective muscle recovery supplements quickly.
Best Guide for Muscle Recovery Supplements and Rebuilding Routines
When you stop exercising that itself is an indication to your muscles, now is the rest time. Your body starts feeding whatever nutrients are in store and the recovery process starts. However, our body does not have enough nutrients to meet the exercising demands and looks towards us.
This is the time for good muscle recovery supplements to kick in.
We know there are tons of supplements you can take before during and after exercises. Today we will explore supplements designed to boost your recovery post workout.
Today’s generation knows only three words: Faster. Higher. Stronger.
Top 5 Best Supplements for Muscle Recovery & Soreness
These top 5 muscle recovery supplements along with your protein shake will work wonders and you can see the difference in your recovery speed. Without further ado, we list the muscle recovery supplements.
A non-essential amino acid, Glutamine is which our body makes on its own and stored in muscles. Intense workouts deplete our stored glutamine level and it decreases strength, stamina and recovery. Glutamine, if consumed before and after exercises prevents muscle breakdown which otherwise can make your life difficult.
BTW, it is very popular among athletes as it helps prevent infections and speeds up recovery post workouts.
Related: Proven Benefits of Glutamine
2. Branched Chain Amino Acids (BCAAs)
With every strenuous workout, our body’s glycogen reserves start depleting. This can start catabolism, or muscle breakdown in simple words and our body attacks our muscle tissues for energy. Drinking BCAA or branched chain amino acids before and after workout provides you with something known as non-essential amino acids, which spares your muscle tissues from body’s clutches.
Do you want to know, what is so special about BCAA? Well, they are three essential amino acids, which are Leucine, Isoleucine and Valine and account for as much as one-third of our muscle tissue. These BCAAs reduce muscular soreness and help accelerate the growth and recovery process.
BTW, when you exercise, a chemical called Tryptophan enters our brain and signals that we are fatigued and should stop.
Most importantly, these BCAA’s Valine lowers the amount of Tryptophan entering our brain. This is the biggest Plus point BCAA provides to resistance training athletes.
The next best property is to reduce muscular soreness and also accelerate the growth and recovery process.
Not all nutrients are equal and Creatine shines for some reason!
Just like a long distance runner who, covers the distance normally but Sprints (runs fast) the last leg. Similarly, with Creatine you also can add either more reps or train for a bit longer.
Our body makes Creatine, an amino acid, in liver, kidneys and pancreas and it occurs naturally in all foods that have protein. It boosts the production of a chemical Adenosine Triphosphate or ATP which is our body’s energy currency. In fact, ATP is the main source of fuel for explosive, short-term contractions.
Our body has a very limited quantity of Creatine and a boost is needed to significantly increase your workout intensity. Creatine supplementation has twin benefits:
- It helps you perform extra reps or continue exercising for long, and
- The ATPs will be regenerated more quickly for quick recovery allowing you to perform with much intensity at your next workout.
4. Citrulline Malate
It is the unsung hero of all Muscle Recovery Supplements. Citrulline Malate is overlooked and under-used. We will now tell you how it immensely benefits and you decide why you should seriously consider it while doing resistance training.
When you exercise, your body utilizes glycogen stored in the muscles. As a result Hydrogen Ions (H+) and lactic acid levels increase and you feel a burning sensation in muscles. You tire out quickly and intensity drops. Citrulline Malate aids in removing those unwanted items and allows you to continue with same intensity as before.
Research shows that men who took 6g of Citrulline Malate daily for 15 days had increased energy and worked out for a longer duration without tiring.
5. Carbohydrate Supplements
Carbs are used as direct fuel for all our physical work.
When we use a blend of carbs (glucose, fructose and maltodextrin) they ensure that our body’s internal glycogen store is not touched. Whenever this external supplementation is used up, our body is ready with its internal supply and everything goes on smoothly.
Along with the above 5 supplements, there are two more which are the most important. However, many simply overlook and always fail at getting the muscles they aimed for. They are:
- Water – The Superfood
YES! Muscles are made up of water. Drink at least 12-15 glasses of water every day.
Again YES! Resistance trainers, bodybuilders weight lifters all need a compulsory sleep of 9-10 hours or more. Only when you sleep, your body gets the chance to seriously look at the broken muscle tissues and start repairing.
This is not all. In fact this is just the beginning as there are other bodybuilding essentials that help you bulge your biceps, lose fat, gain muscles fast, reveal your abs, and aid in weight gain.
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